The most useful foods in human nutrition
The composition of apricots includes beta-carotene, which is notAllows free radicals to destroy the internal structure of the body, and this substance is especially useful for the eyes. In the body, beta-carotene is converted to vitamin A, which has data that it protects against certain cancers, especially skin cancer. One fruit contains 17 calories, 1 g of carbohydrates and no fat.
Tip: Try to buy more rigid and elasticApricots. In the process of softening, they lose their nutrients. Of course, completely decayed fruits can only harm the body. Avoid their use.
Oleic acid and unsaturated fats included inThe composition of avocados, can significantly reduce cholesterol and increase the number of high-density lipoproteins. Avocado also contains a large amount of fiber. It is an ideal product for a diet. The average fruit contains 80 calories, 8 grams of fat, 3 grams of carbohydrates.
In addition, that this berry is especially tasty, she andIt is also useful. Raspberry is rich in some acids, which (according to already proven data) help stop the growth of cancer cells. Raspberries contain fiber and vitamin C in large amounts, which helps to lower cholesterol and reduce the likelihood of cardiovascular disease. Just one glass of raspberries contains 60 calories, 1 g of fat, 8 grams of carbohydrates.
It is by right considered the most useful product inHuman nutrition. This fruit is unique in that it provides a daily dose of all the basic substances useful to the body. A medium-sized fruit contains 57 grams of vitamin C, which is equal to the daily intake for an adult. It also contains an antioxidant that prevents arthritis, promotes wound healing and strengthens the immune system. Mango contains more than 800 IU of vitamin A. One average fruit has 135 calories, 1 g of fat, 4 g of carbohydrates.
It contains a lot of vitamin C and beta-carotene -Two of the most powerful antioxidants that protect cells from increased activity of free radicals. Half of the melon contains 853 mg of potassium, which helps lower blood pressure and ensure good heart function. This has been clinically proven - melon components are even going to be included in the composition of drugs for the heart. Half of the melon contains 97 calories, 1 g of fat, 2 g of carbohydrates.
Tomatoes are rich in lycopene - this is one of the mostStrong carotenoids, which acts as an antioxidant. Tomatoes reduce the risk of diseases of the bladder, stomach and, according to some estimates, reduce the possibility of colon cancer by 50%. In one tomato contains 26 calories and 1 gram of carbohydrates. Tomatoes do not contain fat. What is also important in a healthy diet.
Tip: Add olive oil to the salad with tomatoes. Lycopene is better absorbed together with vegetable fat.
It is an excellent source of iron, helps to transfer oxygen to tissues. With anemia, raisins are prescribed even in hospitals. Half a cup of raisins contains 218 calories, 3 grams of carbohydrates and no fat.
Tip: Add the raisins to the oatmeal - this is the perfect breakfast for the whole family. These most useful products together will provide you with energy and health for the whole day.
Rice is rich in potassium and carbohydrates. It also contains vitamin B6, which is responsible for the production of the pleasure hormone - serotonin. Also, rice helps to lower the level of cholesterol in the blood. The rice contains 37-48 calories, 2 grams of carbohydrates and does not contain any fat. This is an extremely useful product in human nutrition.
Contains a large amount of vitamin C - one of the best antioxidants. The lemon has very few calories, it does not contain fats and carbohydrates.
Tip: Add lemon juice instead of vinegar in salads. So do the chefs of the world. It is proved that the taste of the dishes becomes more saturated while the benefits of the products are preserved.
One banana contains 467 grams of potassium, whichIs necessary for the health of muscles and heart. This fruit lowers blood pressure and is a source of natural fiber - a fiber that protects against cardiovascular diseases. Bananas neutralize the acidic environment, so they are especially useful for the treatment of heartburn. Bananas almost never cause an allergy. They can be given even to the youngest children.
He is rich in one of the most powerful flavonoids -Kuercitin. According to repeated studies, onions can reduce the likelihood of cancer. One medium bulb contains 60 calories, 3 grams of carbohydrates and does not contain any fat.
Tip: Especially useful is chopped onions. To avoid eye irritation when cutting - add a little olive oil to the onion. You can knock it with rice and other vegetables. When extinguishing, the useful properties of the onions are preserved.
This vegetable contains silymarin - an antioxidant,Which reduces the risk of skin cancer, as well as cellulose, which controls the level of cholesterol in the blood. One artichoke (medium size) contains 60 calories, 7 grams of carbohydrates and no fat.
Tip: Artichokes should be cooked for about 30-40 minutes. At the end of cooking, freshly squeezed lemon juice can be added.
Broccoli is rich in indole-3-methanol and sulforaphane- these substances protect against breast cancer. Also in its composition there is vitamin C and beta-carotene. One cup of broccoli contains 25 calories, 3 g of protein and does not contain fat.
Tip: Add the juice of freshly squeezed lemon to taste.
Lutein, zeaxanthin and carotenoids contained inIt protects the retina from dystrophy, which is the main cause of vision impairment with age. A bunch of spinach contains 7 calories, 1 g of carbohydrates and 0 g of fat.
Tip: Add spinach leaves to any dish with a little olive oil and garlic.
15. Chinese cabbage
In it there is a substance - a brasinin, which protectsFrom breast cancer, as well as indole, which reduces the level of estrogen in the human body. One serving contains 158 grams of calcium, 20 calories, 3 grams of carbohydrates and 0 grams of fat.
Tip: Cut the juicy white stems, add olive oil and garlic and serve as a side dish to the meat.
16. TSeeded Seeds
They contain a huge amount of vitamin C and beta-carotene - the two most popular vitamins and antioxidants. One serving contains 80 calories, 6 grams of carbohydrates and 1 gram of fat.
Tip: Do not throw away seeds - remove the core, and then bake until cooked. Sprinkle cinnamon on top.
Sulfur is a part of this product and gives itSpecific aroma. Garlic is one of the most useful foods in human nutrition, it reduces harmful cholesterol in the blood, lowers blood pressure and helps reduce the risk of developing colon and stomach cancer. Garlic contains 4 calories, 0 g of fat, 0 g of carbohydrates.
18. Wheat germ
1 tablespoon of this product contains 7%The daily required amount of magnesium, which prevents muscle spasms and associated cardiac dysfunctions. Wheat is a rich source of vitamin E. One tablespoon of wheat germ contains 27 calories, 1 g of carbohydrates and 0 g of fat.
Tip: Add wheat germs to yogurt and fruit. So you increase their utility at times.
It contains isoflavones, which reduce the riskCancer, and cellulose, which contributes to the health of the heart. One handful of lentils contains 115 calories, 8 g of protein, 0 g of fat. The advantage of lentils over other products is that the isoflavones remain after heat treatment.
Tip: Lentils are especially suitable for you, if the goal of the diet is protein enrichment.
Studies show that walnutsContain only unsaturated fats and can reduce the risk of heart disease by up to 20%. One ounce of walnuts contains 166 calories, 17 g of fat, 2 g of fiber.
Tip: Carry one bag of nuts in your bag or pocket to keep yourself protein after work or satisfy your hunger before dinner.
In one handful of beans contains 25% of the dailyProtein norms, as well as essential for life folic acid, which reduces the risk of heart disease and congenital anomalies. A handful of beans contains 103 calories, 1 g of fat, 6 g of fiber.
Many people avoid using carbohydrates,Thinking that their use will lead to overweight. Carbohydrates are important for maintaining the energy level. In brown rice and bread contain many fibers that help reduce cholesterol and the risk of cardiovascular disease, colon cancer and intestines, help to avoid gallstones, diabetes and obesity. Dietary fibers are especially necessary for the functioning of the intestine. After all, over the years it has become increasingly "lazy."
23. IEggs of chicken
It is an excellent source of protein and lutein, whichIs directly related to good eyesight. Eggs prevent the formation of thrombi, thereby reducing the risk of stroke and heart attack. A new study shows that the use of 6 eggs per week reduces the risk of breast cancer by 44%.
Today, nutritionists say that 1-2 eggs dailyDoes not increase the level of cholesterol, because the body itself processes it into saturated fats. You do not increase your cholesterol level by eating even a dozen eggs, although it is unreasonable to use a large dose of the product at a time.
24. A hen
Chicken meat can be defined as the mostUseful in human nutrition. This is the most "healthy" meat - it has very little fat (after removing the skin). Chicken meat is rich in protein and prevents weight loss of bones. It is a source of selenium, which protects the body from cancer, it contains vitamins of group B, which increase the energy reserve and cause the brain to work more efficiently.
25. Live yogurt
Bacteria in yogurt prevent various diseases, and the calcium contained in it strengthens the skeleton. One yogurt contains 155 calories, 4 grams of fat, 0 g of fiber.
26. Cow's milk
Riboflavin (vitamin B1) contained in it,Is necessary for good vision, and vitamin A helps to prevent eczema and allergies. In addition, milk is rich in calcium and vitamin D. One serving contains 86 calories, 0 g of fat, 0 g of fiber.
They are rich in vitamin B12 (which supports the functions of nerves and mental abilities), as well as iron, magnesium and potassium. 150 g of shellfish contain 126-146 calories, 2-4 grams of fat and do not contain fiber.
28. A fish
Fish, especially from cold seas (salmon,Mackerel, tuna), is the main source of omega-3 unsaturated fatty acids. They reduce the risk of heart disease. 150 grams of fish contain 127 calories, 4 grams of fat, 0 g of fiber.
They are an important source of vitamin B12 and zinc. In 150 grams of crab meat contains 84 calories, 1 gram of fat, 0 g of fiber.